What are the most effective ways to rehydrate quickly. How can you recognize the signs of dehydration. What role do electrolytes play in hydration. How long does it take to recover from dehydration. Which fluids are best for rapid rehydration.

Understanding Dehydration: Causes and Effects

Dehydration occurs when your body loses more fluids than it takes in. This imbalance can result from various activities and conditions, including excessive sweating, urination, vomiting, or even crying. The human body is predominantly composed of water, making even a small deficit potentially harmful. Losing as little as 1.5% of your body’s water can lead to noticeable symptoms.

Common Causes of Dehydration

• Intense physical activity
• Exposure to hot environments
• Excessive alcohol consumption
• Certain medications
• Illnesses causing diarrhea or vomiting

Can dehydration occur quickly? Indeed, depending on the circumstances, dehydration can set in rapidly, especially during intense physical exertion or in hot weather conditions.

Recognizing the Signs of Dehydration

Identifying dehydration early is crucial for prompt treatment. Here are key indicators to watch for:

• Extreme thirst
• Fatigue or lethargy
• Dry mouth and lips
• Dark-colored urine
• Decreased urine output
• Headache
• Muscle cramps

Is urine color a reliable indicator of hydration status? Yes, urine color can be a good gauge of your hydration levels. Well-hydrated individuals typically produce urine that ranges from pale straw to dark yellow. If your urine becomes brownish, it’s a clear sign of dehydration. Conversely, clear urine might indicate overhydration, which can dilute essential electrolytes.

The Importance of Electrolytes in Hydration

Electrolytes play a crucial role in maintaining proper hydration and overall bodily functions. These essential minerals, including sodium, potassium, calcium, and magnesium, help regulate fluid balance and support various physiological processes.

Key Electrolytes and Their Functions

• Sodium: Regulates fluid balance and supports nerve function
• Potassium: Aids in muscle function and helps prevent cramping
• Calcium: Essential for bone health and muscle contractions
• Magnesium: Promotes muscle relaxation and supports enzyme function

Why are electrolytes crucial for rehydration? Electrolytes help your body retain and distribute water effectively, ensuring that fluids reach the cells and tissues that need them most. They also support proper nerve and muscle function, which can be impaired during dehydration.

Rapid Rehydration Techniques: From Mild to Severe Cases

The approach to rehydration varies depending on the severity of dehydration. For mild cases, simple measures can be effective, while more severe instances may require medical intervention.

Mild Dehydration

For mild dehydration, consuming water and electrolyte-rich fluids can alleviate symptoms quickly. According to the Cleveland Clinic, relief can be felt in as little as 5 to 10 minutes. Here are some effective strategies:

• Drink water regularly throughout the day
• Consume electrolyte-enhanced beverages
• Eat water-rich fruits and vegetables
• Avoid diuretics like caffeine and alcohol

Moderate to Severe Dehydration

If you’re experiencing symptoms like headaches, muscle cramps, or confusion, you may be dealing with moderate to severe dehydration. In these cases:

• Drink oral rehydration solutions
• Seek medical attention if symptoms worsen
• Consider IV fluid treatment for rapid rehydration

How long does it take to recover from severe dehydration? While IV fluids can provide relief within about 45 minutes, it may take several hours to feel completely normal and up to three days to fully replenish lost fluids, according to Susan Greene, ACE certified Nutrition Specialist.

Optimal Fluids for Fast Rehydration

Choosing the right fluids is crucial for effective and rapid rehydration. While water is a good start, other options can be more beneficial, especially in cases of moderate to severe dehydration.

Water: The Basic Essential

Plain water, whether bottled or from the tap, is an accessible and affordable option for mild dehydration. The general recommendation for daily water intake is:

• Men: Approximately 11-13 8 oz glasses
• Women: Around 10 8 oz glasses

However, it’s important to note that water alone may not be sufficient for moderate or severe dehydration cases.

Oral Rehydration Solutions: The Gold Standard

Oral rehydration solutions (ORS) are considered the most effective way to hydrate quickly. These solutions contain a balanced mix of electrolytes that your body needs to overcome fluid loss. Benefits of ORS include:

• Rapid replenishment of lost fluids and minerals
• Support for proper organ function
• Potential aid in injury prevention

Are sports drinks as effective as oral rehydration solutions? While sports drinks can help replenish electrolytes, they often contain high levels of sugar and may not have the optimal balance of minerals found in medical-grade ORS.

The Role of Diet in Maintaining Hydration

While drinking fluids is crucial for hydration, your diet can also play a significant role in maintaining proper fluid balance. Incorporating water-rich foods into your meals can contribute to your overall hydration status.

Hydrating Foods to Include in Your Diet

• Cucumbers (96% water)
• Watermelon (92% water)
• Strawberries (91% water)
• Spinach (91% water)
• Soup broths (90-95% water)

Can eating hydrating foods replace the need for drinking water? While hydrating foods contribute to your overall fluid intake, they should complement, not replace, regular water consumption. A balanced approach including both hydrating foods and adequate fluid intake is ideal for maintaining proper hydration.

Electrolyte-Rich Foods for Natural Rehydration

Incorporating foods rich in electrolytes can help maintain proper fluid balance naturally. Some options include:

• Bananas (high in potassium)
• Coconut water (natural source of electrolytes)
• Leafy greens (rich in magnesium and calcium)
• Avocados (good source of potassium and magnesium)
• Nuts and seeds (contain various electrolytes)

Preventing Dehydration: Proactive Strategies

Preventing dehydration is often easier and more effective than treating it. By adopting certain habits and being mindful of your fluid intake, you can maintain proper hydration levels throughout the day.

Daily Hydration Habits

• Carry a reusable water bottle
• Set reminders to drink water regularly
• Consume water-rich foods
• Monitor urine color
• Increase fluid intake during physical activity or hot weather

How can you make drinking water a habit? Try associating water consumption with daily activities, such as drinking a glass of water when you wake up, before meals, or after using the bathroom. This can help create a routine that ensures regular hydration.

Hydration Strategies for Athletes and Active Individuals

People who engage in regular physical activity or sports need to pay extra attention to their hydration needs:

• Hydrate before, during, and after exercise
• Use a sports drink for intense workouts lasting over an hour
• Weigh yourself before and after exercise to gauge fluid loss
• Adjust fluid intake based on climate and intensity of activity

Should you drink water during exercise? Yes, it’s important to drink water during exercise, especially if the activity lasts longer than 30 minutes or is performed in hot conditions. For longer or more intense workouts, consider including electrolytes in your hydration strategy.

The Impact of Dehydration on Cognitive Function and Physical Performance

Dehydration doesn’t just affect your physical well-being; it can also have significant impacts on your mental acuity and overall performance. Understanding these effects can highlight the importance of maintaining proper hydration.

Cognitive Effects of Dehydration

Research has shown that even mild dehydration can lead to noticeable cognitive impairments, including:

• Decreased short-term memory
• Reduced attention span
• Slower reaction times
• Impaired decision-making abilities
• Increased feelings of fatigue and irritability

Can dehydration affect your mood? Indeed, studies have found that even mild dehydration can lead to alterations in mood, including increased tension, anxiety, and fatigue.

Physical Performance and Dehydration

Dehydration can significantly impact physical performance, especially during exercise or in hot environments:

• Reduced endurance and stamina
• Decreased strength and power output
• Impaired thermoregulation (body’s ability to regulate temperature)
• Increased risk of heat-related illnesses
• Slower recovery times post-exercise

At what level of dehydration does performance start to decline? Research suggests that even a 2% loss of body weight due to dehydration can lead to noticeable decreases in physical performance, particularly in endurance activities.

Special Considerations for Hydration in Different Populations

While proper hydration is important for everyone, certain groups may have unique needs or face specific challenges when it comes to maintaining fluid balance.

Hydration for Older Adults

Older adults are at increased risk of dehydration due to several factors:

• Reduced sense of thirst
• Decreased kidney function
• Medications that may increase fluid loss
• Mobility issues that may limit access to fluids

How can caregivers ensure proper hydration for older adults? Caregivers can help by offering fluids regularly throughout the day, providing easy access to water or other hydrating beverages, and monitoring for signs of dehydration.

Hydration During Pregnancy and Breastfeeding

Pregnant and breastfeeding women have increased fluid needs:

• Pregnant women need about 10 cups (2.3 liters) of fluids daily
• Breastfeeding women require approximately 13 cups (3.1 liters) of fluids per day
• Adequate hydration supports fetal development and milk production

Should pregnant women consume sports drinks for hydration? While sports drinks can provide electrolytes, they often contain high levels of sugar. Pregnant women should consult with their healthcare provider for personalized hydration recommendations.

Hydration for Children

Children have unique hydration needs and may be more susceptible to dehydration:

• Children may not recognize thirst cues as readily as adults
• They lose a higher proportion of their body water through sweat
• Active play and sports increase their hydration needs

How can parents encourage proper hydration in children? Make hydration fun by offering water-rich fruits, using colorful water bottles, or creating hydration challenges. Also, ensure water is readily available during activities and encourage regular water breaks.

By understanding the specific hydration needs of different populations, we can better tailor strategies to ensure optimal fluid balance across all age groups and life stages. Remember, while the principles of hydration remain consistent, the application may vary based on individual circumstances and needs.

The Best Way to Rehydrate in a Hurry

Home Health Hydrate Fast the Right Way (Hint: It Isn’t Just h30)

Essential minerals are key to eliminating dehydration.

Fast Facts

• Symptoms of dehydration include fatigue, extreme thirst, and muscle cramps.
• Mild dehydration can be relieved in as little as 10 minutes.
• Hydrating quickly helps you restore lost fluids and minerals.

Sweating like a pig? Don’t pull a Bear Grylls. While the British adventurer gained notoriety for rehydrating by drinking his own urine, there are far better ways to hydrate fast. 

Dehydration sets in when your body loses more fluids than it’s taken in. More than half of the human body is made of water, so even a small deficit can be harmful. Losing as little as 1.5 percent of your body’s water can lead to fatigue, thirst, and a mouth that feels as arid as the Nevada desert.   

Dehydration occurs when you are losing more fluids than you’re consuming. These fluids can be lost by using the bathroom, vomiting, crying, or sweating.

Your strategies for rehydrating depend on how much fluid you’ve lost. For mild dehydration, drinking water and electrolytes—essential minerals like sodium, calcium, and potassium—can relieve symptoms in as little as 5 to 10 minutes, according to the Cleveland Clinic.

If you’ve developed a headache and muscle cramps, you’re veering into moderate dehydration territory. Drinking fluids can help, but if you start to feel confused, faint, or struggle to breathe, get to an urgent care or ER, stat. You may need IV fluids, says Susan Greene, ACE certified Nutrition Specialist, health coach, and personal trainer. 

You should start to feel better within about 45 minutes of getting IV fluids, but it can take several hours for you to feel back to normal, and up to three days to completely replenish lost fluids, Greene says.

Effects of Dehydration

Urine color

Urine is a good indicator of your hydration levels. If you’re well-hydrated, your piss should be anywhere from pale straw to dark yellow. If your urine becomes a brown-ish color, that’s a clear sign of dehydration. (Conversely, if your pee is clear, you could be overhydrated which may be lowering your salt and electrolyte levels. In that case, pump the breaks and stick to the basic rule of thumb of 64 fluid ounces of water a day.)

Fatigue

Feeling tired often leads to guys grab a cup of coffee to boost their energy, but this can make dehydration worse since coffee is a diuretic.

Fatigue sets in when you don’t have enough water in your system to support healthy functioning, says Greene. “As the body becomes distressed, your energy depletes. The result is extreme lethargy.”

Dehydration fatigue is different from the kind of tired you feel after a long day at the office. When you’re dehydrated, you lack the power to move, you feel jittery and anxious, and your muscles are so tired all you want to do is sit down, according to Greene.

Extreme thirst

While it may be a myth that thirst is a slam-dunk sign of dehydration, a bone dry mouth is cause for concern. Excessive thirst is a red flag that your body is low on water.

Decreased cognitive functioning

When you feel fatigue kick in, don’t be surprised if cognitive function dips as well. Dehydration is linked to deficits in short-term memory, vigor, attention, and reaction, all of which improve with hydration supplementation (1).

Muscle cramps

“Individuals suffering from mild dehydration will feel a tightness in their lower extremities for around 10 to 30 seconds,” says Greene, likening it to a Charley Horse. “Light stretching and plenty of fluids can help to eliminate the cramp, but it can last longer with more severe dehydration.”

More Hydration

How to Hydrate Fast

You need to replace the fluids and minerals quickly. Particularly the latter.

“Electrolytes are the most effective way to get your fluid balance in check,” says Greene. 

Electrolytes help to balance fluids as well as successfully transport nutrients around. Sodium helps balance fluid, while potassium can help with cramping. Magnesium relaxes your muscles.  

Plain Water

Bottled or from the tap, water is a cheap and easy fix for mild dehydration. Men are typically advised to consume approximately 11-13 8 oz glasses of water, whereas women generally require around 10 8 oz glasses of water as their recommended intake.If you’re moderately or severely dehydrated, it won’t cut it. “Plain water doesn’t have the minerals needed to overcome the fluid loss,” says Greene.

Oral Rehydration Solutions

Oral rehydration solutions are the most effective way to hydrate fast since they contain electrolytes your body has been deprived of, according to Greene. They can also help with  injury prevention and proper organ function (2).

One study of healthy male cyclists compared the fluid balance efficacy of an oral rehydration solution against sports drinks and water: Oral rehydration solutions were more effective at restoring fluid balance during recovery than the others (3).

“There are two electrolyte products I recommend to optimize hydration,” Greene says. “First, Smartwater, which is simply distilled water mixed with electrolytes. But my favorite option is Nuun, a tablet packed with key electrolytes which mixes easily into 16 ounces of water.”

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Sports Drinks

Gatorade and Powerade are popular hydrating options. “They are great for athletes because they contain electrolytes and other key ingredients that help you recover from the physical demand of strenuous activity,” says Greene.

The downside? Sports drinks can pack a lot of added sugar, which can lead to weight gain, high blood pressure, and inflammation. Stick to lower-sugar options like Gatorade Fit. 

Coconut Water

“Coconut water replenishes electrolytes since it contains those vital minerals, but has less overall amount than an oral rehydration solution,” says Greene. “Since the amount of electrolytes varies, it’s inconsistent for hydrating effectively.”

Fruits

Feeling hungry? Both fresh and frozen fruits and vegetables make a perfect hydrating snack due to their high water content. Look for fruits like watermelon, cucumbers, grapefruits, and peaches, which have a high water content.

How Much Water Do You Need?

Drinking 8 ounces of water is an old myth. “Aim to drink about half your bodyweight in ounces per day,” says Greene. “If you weigh 200 pounds, you need roughly 100 ounces of water per day, or about 12 to 13 cups of water.” If you’re 150 pounds, that drops to about 9 to 10 cups.

Can You Rehydrate Overnight?

Not unless you wake up every hour to sip water. “It’s ideal to keep up with your recommended amount of hydration throughout the day in order to avoid excessive drinking right before bed,” says Greene. “While there isn’t a miracle to immediately hydrate overnight, being efficient with your water intake will work.”

Go to bed well hydrated, your morning urine should be that straw-dark yellow color, according to Greene.

The Bottom Line

The fastest way to hydrate is with an oral rehydration solution. These products are packed with electrolytes which are minerals found in your body that balance fluid levels and maintain optimal hydration. While you can hydrate fast with regular water, focus on electrolytes.

References

1. Zhang, N.; et al. (2019). Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial.

2. Krisher, L.; et al. (2020). Electrolyte Beverage Intake to Promote Hydration and Maintain Kidney Function in Guatemalan Sugarcane Workers Laboring in Hot Conditions.

3. Fan, P.; et al. (2020). Efficacy of Ingesting an Oral Rehydration Solution after Exercise on Fluid Balance and Endurance Performance.

4. Gordon, B.; et al. (2019). How Much Water Do You Need.

LIVE BETTER

How to Rehydrate: 6 Helpful Tips

Your body needs hydration to function. In addition to water, there are several fast ways to cure dehydration and rebalance your body, such as oral rehydration solutions and fruit.

It’s important to rehydrate after any activity that causes heavy sweating, such as an intense workout, sauna session, or hot yoga class.

Rehydrating is also crucial for preventing the damaging effects of dehydration if you have diarrhea or are recovering from a night out.

This article explains some ways to rehydrate quickly at home and some tips on how to recognize dehydration.

While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate.

Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.

It’s worth noting that a variety of factors, including genetics, cause some people to lose more sodium via their sweat than others. You might be a “salty sweater” if you get frequent muscle cramps with exercise or if your sweat stings your eyes.

If either of these apply to you, make sure to replace not just the fluid you lose through sweat but also the sodium, particularly after intense or long bouts of exercise in hot environments.

That said, unless you’re participating in a long, intense activity like an ultra-endurance event in a hot environment, the sodium you lose through sweat can easily be replaced through a balanced diet.

Summary

For most people, drinking water is sufficient to rehydrate. If you’re a salty sweater, be sure to replace both the sodium and fluid you lose through sweat, preferably through a balanced diet.

Sports drinks contain water, electrolytes, and other ingredients. Some of these drinks may be as effective as water at helping you rehydrate or stay hydrated in hot weather or during intense exercise. If you like the taste, you may also be inclined to drink more.

It’s worth noting that some sports drinks are high in calories, added sugars or artificial sweeteners, which may not benefit your overall health. Check the ingredients before you choose a sports drink.

Should you drink sports drinks instead of water?

Summary

Sports drinks have a similar effect to water, but they may be high in calories and have added sugars and artificial sweeteners. Check the ingredients first.

In addition to supplying a host of nutrients, milk has excellent hydrating properties.

Milk naturally contains high concentrations of electrolytes, which help balance the amount of water in your body.

Research has shown that skim and low fat milk rehydrate you as well as popular sports drinks after intense exercise, all while providing protein and other important nutrients.

The high quality protein in milk also makes it an ideal post-exercise beverage for kick-starting muscle repair and the rebuilding process.

Just keep in mind that consuming milk after exercise may cause stomach discomfort like bloating. Plus, it’s not suitable for people with an intolerance to lactose or certain milk proteins.

Full fat milk in particular might also not be a good option if you have diarrhea or vomiting, as it could worsen these symptoms.

Is milk good for dehydration?

Summary

Skim and low fat milk can be used as an effective post-workout or general rehydration beverage if you don’t have lactose intolerance or a milk protein allergy.

Comprising 80–99% water, fruits and vegetables make for a perfect hydrating snack.

For comparison, highly processed foods like cookies, crackers, cereals, and chips contain only 1–9% water.

Fruits and vegetables with the highest water content include:

• berries
• melons
• oranges
• grapes
• carrots
• lettuce
• cabbage
• spinach

Stock up on a variety of fresh fruits and vegetables and keep cubed watermelon in your fridge for easy and convenient access.

Frozen fruits and vegetables are just as nutritious as their fresh counterparts, and in some cases, they’re more nutritious.

It can take days or weeks before fresh fruits and vegetables make it to your plate. During that time, oxidation can cause nutrient loss. On the other hand, frozen fruits and vegetables are frozen shortly after harvesting, which retains most of their nutrients.

For example, one study showed that frozen green beans and blueberries contained more vitamin C than their fresh counterparts.

Try making a hydrating, nutrient-packed smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender along with milk or Greek yogurt.

Which foods help you stay hydrated?

Summary

Due to their high water content, both fresh and frozen fruits and vegetables make a perfect hydrating snack.

Oral rehydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting.

They have also been promoted to bolster exercise recovery and prevent or treat hangovers.

These solutions are water-based and commonly contain electrolytes like sodium, chloride, and potassium, as well as sugar, typically in the form of dextrose. Some commercial solutions also contain other ingredients like prebiotics and zinc.

While these rehydration drinks help replace lost fluids and electrolytes, they can be expensive.

Fortunately, you can make your own using these common kitchen ingredients:

• 34 ounces (1 liter) of water
• 6 teaspoons of sugar
• 1/2 teaspoon of salt

Combine them in a large bowl or pot and stir until the sugar and salt dissolve. You can use flavor enhancers to improve the taste if desired — just keep in mind that they may contain artificial sweeteners and flavors.

What’s the best way to use an oral rehydration solution?

Summary

Oral hydration solutions contain water, electrolytes, and sugar. You can make your own simple rehydration solution at home using water, salt, and sugar.

Coffee and tea contain the stimulant caffeine, which can acts like a diuretic in high amounts.

While not as rehydrating as water, moderate amounts of coffee and tea can help you stay hydrated.

Caffeine becomes dehydrating only in doses around 250–300 mg, the equivalent of two to three 8-ounce (240-ml) cups of coffee, or five to eight 8-ounce (240-ml) cups of tea.

In a study, 50 regular coffee drinkers drank 4 cups (800 ml) of coffee containing 1.8 mg of caffeine per pound (4 mg per kg) of body weight daily. The authors observed no significant differences between coffee and water in regards to hydrating ability.

If you don’t like these beverages plain, try adding unsweetened almond milk to your coffee, or herbs and spices like cinnamon, nutmeg, or lemongrass to your tea.

Does coffee dehydrate you?

Summary

Drinking moderate amounts of coffee and tea have similar hydrating properties as water. Plus, their caffeine content may give you an energy boost.

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Every cell, tissue, and organ in your body requires water to function.

Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. That means your body can’t properly perform these functions if you’re dehydrated, which happens when you lose more fluids than you take in.

For example, you can become dehydrated from sweating, vomiting, experiencing diarrhea, or taking diuretic medications that increase fluid loss.

Certain populations are more prone to dehydration than others, including children, older adults, and people with certain medical conditions like diabetes and kidney disease.

The signs and symptoms of dehydration include:

• increased thirst
• dry mouth
• infrequent urination
• dry skin
• tiredness
• dizziness
• headache

Urine color is also a common indicator of hydration status. Generally, the paler the color, the better hydrated you are. That said, the color can change for reasons other than your hydration status, including diet, certain medications, and some medical conditions.

Are you dehydrated? Your pee color can give you a clue.

What is the quickest way to rehydrate your body?

Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes. These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely.

Severe dehydration may need medical treatment, where a doctor provides fluid intravenously.

How long does it take to rehydrate your body?

When you drink water, your body starts absorbing it after 5 minutes, and peak absorption can take 15–60 minutes, according to a 2012 study.

This will depend on several factors, such as how much fluid you take in, what type of fluid, how dehydrated you were to start with, and whether the cause of dehydration, such as diarrhea, has gone away.

How long does it take for water to go through your body?

What’s the best way to rehydrate after drinking alcohol?

Water is effective, but oral rehydration solutions can also help relieve dehydration if you have a hangover.

How can you stay hydrated overnight?

Being hydrated can help you sleep better, but it can also mean you need to pee more during the night. Tips for nighttime hydration include:

• drinking sips of water for the last 2 hours before bedtime and if you wake up in the night
• limiting alcohol consumption
• making sure the room is cool enough so you don’t sweat
• eating plenty of whole fruits and vegetables during the day so you don’t go to bed dehydrated

Dehydration occurs when your body loses more fluids than it takes in. For most people, drinking water is the best way to stay hydrated and rehydrate.

Other options include:

• sports drinks
• coffee or tea
• milk
• fruits and vegetables
• oral rehydration solutions

Don’t hesitate to seek medical advice if you or someone else is experiencing symptoms of dehydration, such as dizziness. Severe dehydration is a life threatening emergency and needs urgent medical attention.

Dehydration and its symptoms

Moscow

Health

Adviсe

Dehydration percentage:

• 1% – intense thirst, headache, general malaise;
• 5% – dizziness, nausea, fatigue, shortness of breath;
• 10% – convulsions, cell death;
• 20% – death.

1

During illness, especially in case of poisoning and SARS, drink much more than usual, and not only hot tea, popular in such situations, but also just clean water;

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2

When exercising and in hot weather, also increase the intake of water that is lost through sweat;

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3

Don’t tolerate being thirsty – always have a small bottle of water with you. And even better – a stylish and compact AQUAPHOR City filter bottle.

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Dehydration – How to avoid dehydration?

Our body is a complex and fragile mechanism. Its natural work requires several prerequisites: favorable conditions of atmospheric pressure and heat, sufficient food and liquid, various trace elements and vitamins. It is enough that one of these conditions is violated, and the body goes out of balance, begins the processes of balancing the deficit or excess of something. If these processes are prolonged, they can have serious consequences for the human body. Of particular importance among them is dehydration. More than 65% of our body consists of water. That is why water is extremely important for our body. Thanks to water, nutrients dissolve in the blood and enter our cells. Consequently, with a lack of water, the body does not receive enough nutrients and quickly gets tired. This is dehydration. It occurs when the amount of fluid lost from our body exceeds the amount of fluid received. Our body loses fluid from sweat, respiration, secretion.

Water in the human body

Dehydration is promoted by dry air in high altitude conditions. When we breathe, dry air “absorbs” moisture, and when we exhale, it carries it away with it. But most of the fluid our body loses from sweat, or during vomiting and diarrhea. These are the problems that often arise during difficult mountain trekking. Therefore, it must be remembered that in such cases the victim is especially vulnerable.

During intensive physical work, especially if these are cyclic sports (running, hiking, cycling, swimming), together with sweat, the body more intensively loses various trace elements: salts, electrolytes, which are very important for metabolism. After all, it is the minerals that are responsible for regulating the rate of absorption of fluid by the cell membrane, and for the process of dissolving water in the blood. If these substances are not enough, the body begins to weaken, metabolism is disturbed. Also, it contributes to the development of other diseases, such as hypothermia, sunstroke or altitude sickness.

How does dehydration occur? How does dehydration occur and how to deal with it? Dehydration can be conditionally divided into three degrees of complexity:

• Mild degree – when the body loses 3-5% of its own weight.
• Moderate – 6-9% weight loss.
• Severe – loss of 10 percent or more of weight.

To be clearer, follow this thought: you must not be thirsty. If you are thirsty, then dehydration has already begun. The easiest way to avoid this is to simply drink water in small sips throughout any vigorous activity.

During moderate dehydration, the following symptoms appear:

• Thirst
• Dizziness and headache
• Hangover
• Dry mouth
• Weakness, fatigue
• Rapid and shallow breathing
• Rapid heart rate, 100 beats per minute at rest
• Decreased body temperature, especially in the extremities

If you notice all these symptoms, then the situation is already complicated and can lead to serious pathological consequences. It is necessary to immediately stop climbing, rest in the shade and try to restore the water balance of the body.

How to avoid dehydration

As we already know, it is much easier to prevent something than to get rid of the consequences later. Prevention from dehydration is easier than from any other phenomenon. Drink water, just drink water all the time.

To put it even simpler, follow these steps:

• First of all, drink plenty of water before starting your hike so that you have enough water in your body in advance and don’t lose it at the very beginning of the hike.

• While walking, drink water in small sips every 10-15 minutes to stay hydrated. If you don’t drink for a long time and then drink too much water at once, it can backfire as your body doesn’t have time to absorb that amount of fluid. Drink water like drip irrigation.
• Don’t forget to drink water during breaks and snacks. Rest is a great time to replenish water in the body.
• Use a water bag with a long tube so you don’t have to take your water bottle out of your backpack every time.
• Use isotonics and other sports supplements. A little later we will talk about them in more detail.
• Monitor urine color. In its normal state, it should be almost colorless. If the color darkens, then you are dehydrated. The exceptions are if you are taking any vitamin course or other medications, or if you have a specific disease with similar symptoms.

Isotonics

We have repeatedly talked about isotonics in other articles and mentioned their importance. However, in this article, we decided to explore this topic in more detail, as many people believe that any supplements, drugs or vitamins are “chemicals” and unhealthy. But what is their harm? How do they harm? Due to what? Nobody can give a solid answer.

Isotonic

Performing active physical work, along with sweat, the body loses a large amount of minerals and electrolytes. Their presence in the blood plays a very important role. Thanks to them, water is absorbed faster and more efficiently into the cell membrane. They also regulate the work of nerve nodes, muscle contraction, metabolism. Their deficiency causes the body to tire quickly, uncontrollable spasms, loss of coordination and, eventually, even loss of consciousness occur. The fact is that dehydration occurs even if you drink water. In some cases, ordinary water is not enough to make up for the lack of fluid. Often, while hiking, you may experience dizziness, headache, and a feeling of a hangover. This is dehydration.

The body needs help to fight it. This is where isotonics come to the rescue. They are presented in the form of powder or tablets that dissolve in water. The main components are: salts, various minerals, electrolytes, soda. Some isotonic drinks also contain additional vitamins, simple carbohydrates, and amino acids. All this helps the body stay in good shape before you have a thorough dinner at the evening camp.

Isotonic drinks should be drunk about 20 minutes before the start of physical activity, continue to drink in small sips throughout the time. After completing the activity, you need to continue to drink isotonic so that there is no loss of trace elements and fluid in the body.
If you follow these simple rules, your body will not be in danger of dehydration. It is very easy to follow these rules.

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